But if you can bring kind awareness to your body, it changes the game. Practice opening to, exploring, and being okay with whatever body sensation feels like it’s getting in the way of meditating, Star says (antsiness, fluttering in your chest). Get curious about what it actually feels like. Is there a texture? A warmth? A tingling? As you stop bracing against the sensations, the discomfort can gradually start to dissolve, Star says—relaxing your body and mind. (When a sensation feels overwhelming, Star recommends shifting to a more neutral place, like the hands.)
6. Incorporate movement.
If stillness feels totally ugh, another way to work with your body is through movement practice. Star is a big fan of yoga and Qigong, a moving meditation from traditional Chinese medicine that involves mindfulness, breath, and slow, gentle movements. There’s also walking meditation, a foundational mindfulness technique. Your anchor is usually somewhere in the body, Star says, like the soles of your feet or the midline of your body.
Deng also recommends slotting in meditation right after working out. Some people notice they naturally feel like they’re more in their bodies—or even in an almost-meditative state—after getting some restless energy out, she says. Take advantage by tacking on a few minutes of meditation to your cooldown.
7. Find meditative micro-hits.
If structured sits aren’t your thing, embrace informal mindfulness practices: Sensing into your feet while you’re standing in line, or the hot water on your skin in the shower. “You can get these little micro-hits throughout the day,” Warren says. Hands-on activities like cooking, knitting, or gardening can be very meditative, Deng adds. “When I’m baking, I’ll drop in and notice, What does the dough feel like in my hands?” Even those brief tastes can help you get out of your head, unwind some tension, and build the mindfulness muscle.
8. Use guided meditations liberally.
Not only are guided sessions useful for anyone learning WTF meditation even is, but they can also be especially supportive for people with ADHD. “It’s so easy to lose the plot and drift off,” Warren says. “I’ve been meditating for 25 years and I’m a freaking teacher of meditation, and I will still wander off.” So it’s nice having a kind voice to geeently bring you back. And it’s not hard to find teachers you vibe with given all the apps out there.
9. Get comfy.
If sitting on the floor in full lotus is your jam, have at it. But forcing yourself into a posture that strains your body can create a not-so-relaxing experience, Star explains: “Comfort is primary.” Try a cushy chair or soft weighted blanket, or lie down with your knees bent. While you’re at it, light a yummy candle or incense to set the mood. “Anything that will help you relax is good,” Star says.
Just don’t get too comfy. “You want to find the environment that makes you feel stimulated enough to not fall asleep, but not overstimulated,” Deng says. For some people, that’s outside—nature can be both peaceful and lively.
10. Mix it up and follow your curiosity.
Don’t force yourself to stick with one thing. “If you have the impulse to explore and look for new things in general, then let that be how it’s happening in meditation too,” Warren says. Experiment generously with different teachers, traditions, techniques, and apps. Variety ups the novelty factor—which some ADHD brains find motivating—and helps you create a unique practice that truly suits you, Deng says.
Let your curiosity lead you, Warren adds. If you’re intrigued by Buddhist philosophy or the neuroscience of mindfulness, geek out. Read a book, take a course, go on a retreat, join a local or virtual meditation community. (Bonus tip: You might like the community aspect.)
11. Show yourself a whole lotta love.
Neurodivergent folks often deal with shame and a harsh inner critic, so our experts recommend weaving self-compassion into your mindfulness practice and daily life. When you notice nasty thoughts come up, take a moment to give yourself some compassion: A deep breath, a hand on your heart, some kind words you’ve been needing to hear.
You can also explore metta or loving-kindness meditation, a powerful Buddhist practice where you send love to other people before channeling it towards yourself, Star explains. “To bring that compassion and acceptance to ourselves? That’s huge,” Star says.
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